Static versus Dynamic Stretching
Jane Ann Healy
Static stretching:
Many athletes and coaches advocate the use of static stretching prior to exercise. Static stretching involves reaching forward to a point of tension and holding the stretch.The aim of this short article is to give you, the athlete, enough information regarding static and dynamic stretching so you can optimize your performance and prevent injury.
Does static stretching prior to activity achieve the goals of injury prevention and performance enhancement?
Research has shown that static stretching can be detrimental to performance and doesn’t necessarily lead to decreases in injury.
Rod Pope an army physiotherapist in Australia, recently carried out a wide study to assess the relationship between static stretching and injury prevention. Pope monitored over 1600 recruits over the course of a year in randomised controlled trials. He found no differences in the occurrence of injury between those recruits who statically stretched and those who did not (2010). New research has shown that static stretching decreases eccentric strength for up to an hour after the stretch. Static stretching has been shown to decrease muscle strength by up to 9% for 60 minutes following the stretch and decrease eccentric strength by 7% followed by a specific hamstring stretch (Critchell 2009). Three 15-second stretches of the hamstrings, quadriceps, and calf muscles reduced the peak vertical velocity of a vertical jump in the majority of subjects (Knudson et al, 2000). Moscov (1993) found that there is no relationship between static flexibility and dynamic flexibility. This suggests that an increased static range of motion may not be translated into functional, sport-specific flexibility, which is largely dynamic in most sporting situations.
In conclusion Static based stretching programs seem best suited following an activity.
Dynamic stretching:
The best strength coaches support the use of dynamic stretching. Dynamic stretching consists of functional based exercises which use sport specific movements to prepare the body for movement. Dynamic stretching involves moving parts of your body and gradually increasing reach, speed of movement, or both, it is not to be confused with ballistic stretching. Dynamic stretching consists of controlled leg and arm motion that take you gently to the limits of your range of motion. Ballistic stretches involve trying to force a part of the body beyond its range of motion by bouncing and jerking at the end of range and is not recommended.
Flexibility is speed specific. There are two kinds of stretch receptors, one measures magnitude and speed and the other measures magnitude only. Static flexibility improves static flexibility and dynamic flexibility improves dynamic flexibility which is why it doesn’t make sense to static stretch prior to dynamic activity. There is considerable but not complete transfer of static stretching to dynamic stretching (Kurz et al 2008).
There are few sports where achieving static flexibility is advantageous to success in the sport and athletics is not one of these! Therefore according to the principle of specificity it would seem to be more advantageous to perform a dynamic warm-up which more resembles the activity of the sport, for example dynamic lunges, knee highs, heel kicks, kick outs etc.
Dynamic Flexibility increases core temperature, muscle temperature, elongates the muscles, stimulates the nervous system, and helps decrease the chance of injury.
In conclusion an ideal work out should involve 15 min dynamic warm up, the actual session, followed by 10minutes static stretching.
If you have any queries please do not hesitate to contact me,
Jane-Ann Healy
Chartered Physiotherapist,
MISCP, BSc Hons Physio, MSc Sports Physiotherapy, Dip Acupuncture.
Athletics Ireland carded elite physiotherapist.